When we support fertility patients in our clinics, we always customize diet plans to cater to their needs and goals. For meal planning, we refer to our in-house nutritionist and dietician, but our Acupuncturists always go over diet in the first session and make suggestions that can improve overall health and fertility in each patient. While these suggestions are based on how each patient’s body and cycles are functioning, there are some common themes that form the foundation for a good fertility diet. If you are looking to make simple quick changes to your diet with maximum impact, here are our 5 most consistent tips that work for most people to optimize health and fertility.
1. “Eat real food, not too much” – Michael Pollan
This saying summarizes so much, so we couldn’t have said it better. “Real Food” excludes processed foods, meaning anything that had to be made in a factory, packaged and sitting on a shelf, and anything with a label that has over 5 ingredients in it or ingredients you can’t pronounce. The simpler the better. Eat organic as much as you can, especially foods you need to wash to eat.
2. Protein at every meal
Eating protein at each meal stabilizes blood sugar levels, reducing the levels of insulin, which is inflammatory. Inflammation can have a negative impact on fertility, so finding ways to reduce foods that exacerbate it is key. This is important for all people trying to conceive, but especially those with PCOS. Eating more protein, especially fish, during IVF has been shown in studies to improve outcomes. Look for sources from free-range poultry, wild-caught fish, organic beans and legumes, and occasionally grass-fed meat. Add a scoop of pea/rice blend protein powder and/or collagen peptides to a smoothie for added protein.
3. Antioxidant-rich foods
Think brightly colored organic fruits and vegetables especially the following: blueberries, acai, raspberries, strawberries, goji berries, pomegranates, dark leafy greens like kale, spinach, and chard, beets, artichokes, and asparagus. Dark chocolate and prunes are also high in antioxidants, so use these in moderation after a meal for a sweet treat.
4. Plant Fats and Omega 3s
Emphasize plant fats over animal fats (with a few exceptions). Consider emphasizing walnuts, sunflower seeds, chia seeds, avocado, Brazil nuts, coconut. The exceptions to animal fats are fish and fish oil, which is high in Omega 3 fatty acids, and egg yolks, which are packed with choline. Both are great for fertility and essential for healthy fetal development. Go for smaller fish like salmon, sardines, anchovies over larger fish like Tuna, which tend to be high in mercury. Here is a guide for choosing low mercury fish for those ttc, pregnant, or breast feeding.
5. Find and eliminate possible food sensitivities
Undiagnosed food sensitivities can also contribute to inflammation in the body, which can trickle down to negatively impact fertility. Also, women with endometriosis, a hidden cause of unexplained infertility, are more likely to have food sensitivities. Many people with food sensitivities are not aware they have them. The most common food triggers are gluten, dairy, and soy, but others can be certain nuts, seeds, legumes, fruits, or vegetables. How do you know if you are sensitive? Obviously, if you have any reactions that are consistent within a day or 2 after eating certain foods (excess bloating, stinky gas, abdominal cramping, diarrhea, loose stool, constipation, skin rashes, fatigue, mood changes, sinus congestion, shortness of breath), you likely already have a hunch and know the culprit. But if not, the best way to identify a food sensitivity is to eliminate one or all suspected food types for about 3 weeks, then reintroduce one at a time and watch for more exaggerated symptoms.
It is best to be pretty strict in these 3 weeks to let the reaction calm and the gut start to heal. Even small amounts (like butter a few times a week) can keep a low-grade reaction going and dampen the more exaggerated response that helps you identify the trigger. After 3 weeks, reintroduce one food type at a time, several servings over the course of a day. Then see if you notice any changes in how you feel that day or the following 2 days. If so, it’s best to avoid this food type while trying to get your body as fertile as possible. Keep in mind, even having a food trigger a few days a week can keep a low-grade reaction at a slow simmer, which contributes to systemic inflammation. If you know you react to milk, but seem ok with cheese, it may be wise to avoid all dairy (even cheese) for the time being while trying to optimize fertility.